CrossFit Golden: Monday 4.27.20

26
Apr

CrossFit Golden: Monday 4.27.20

Some people do “Murph” in a weigh vest , Tim does it in a vest, helmet, and combat boots!!

ZOOM LINKS:

5AM Class (M/W/F): https://zoom.us/j/228442118 Meeting ID: 228 442 118
Password: 493494

8AM Class (Mon-Fri): https://zoom.us/j/371461013 Meeting ID: 371 461 013
Password: 385206

9AM Class (Mon-Fri):  https://zoom.us/j/923345223
Meeting ID: 923 345 223
Password: 623115

4:30PM Class (Mon-Fri): https://zoom.us/j/188561156 Meeting ID: 188 561 156
Password: 920848

YOGA – Sunday 5PM: https://zoom.us/j/96701207656 Meeting ID: 967 0120 7656
Password: 028166

*INSTAGRAM LIVE* Posted after 9AM class everyday for 24 hour access. Arm Pharm Friday 10AM Instagram Live Saturday and Sunday classes at 9AM will only be on Instgram Live

Warm Up:

60 seconds of Deadlift Jumps 

60 seconds down dog + cobra stretching 

60 seconds plank shoulder taps 

60 seconds Lunge + Hamstring Stretch

60 seconds Reverse Lunge + Knee Hug

60 Seconds Good Mornings 

Stretching:

2-3 Minutes on your own

Weightlifting

Every Minute, on the minute, for 12 minutes (4 sets):

Death March x 16 Reps 

Or 20 Glute Bridges 

Posted Bulgarian Split Jumps x 16 Reps 

Or Reverse Lunge + knee Drive

Turkish Sit-Up x 10 reps

Metcon

Three rounds for time of:

400 Meter Run

30 Walking Lunges with Dumbbell Farmer’s Carry (50/35 lbs) 

Or Unweighted for 60 Reps 

15 Devil’s Presses (50/35 lb DBs) 

Or Burpees